Pulse is one of the main indicators of a person's physical abilities. Therefore, monitor the pulse, especially beginner runners, it is necessary. How to calculate your heart rate while running?
Using a heart rate monitor
The easiest way to monitor your heart condition is to measure your heart rate using a heart rate monitor. There are different types of heart rate monitors, but only heart rate monitors with a chest strap provide accurate data. Wrist-based heart rate monitors are often inaccurate.
There is one drawback to a heart rate monitor that uses a chest strap. This belt will take some getting used to. At first, it will create discomfort. However, after a few runs, the discomfort will go away and you will stop noticing it. Many professional athletes use these heart rate monitors. Even swimmers use heart rate monitors of this type, due to the fact that the watch that shows the characteristics of the heart is water resistant.
Therefore, if you have the opportunity to purchase a good heart rate monitor, then buy only with a chest strap.
Using a stopwatch.
This method only works when running slowly. When you are running tempo cross, then measure pulse thus it will be extremely difficult, although possible.
To measure, you need to find the pulse on the wrist or neck. After that, using the stopwatch, count 10 seconds and count the number of beats. And then multiply the resulting number by 6. Thus, you get your heart rate.
From my own experience, it is very difficult to calculate the exact number of strokes in 10 seconds at a high running speed. Therefore, it is easier to just feel for the pulse and estimate how many beats are going in one second. Accordingly, 1 beat per second - pulse 60, one and a half - 90.2 beats per second, pulse in the region of 120-130, two and a half beats per second, pulse 150-160. And if the pulse is beating like "abnormal", then most likely you are running at the limit already in anaerobic mode at a heart rate of around 180 beats.
Heart rate measurement after running
The pulse must be measured not only during, but also after running. Your heart rate will not be able to recover in 20-30 seconds, so after you have finished running, be sure to measure your heart rate using a stopwatch if you do not have a heart rate monitor. The received pulse will show your heart rate in the final segment of the run.
Do not forget, with light jogging, the pulse should be in the region of 120-140 beats, depending on age. When running at an average speed, it should not exceed 160-170 strokes. Running quickly raises your heart rate to 180 and even higher. You won't be able to run on such a pulse for a long time, and it makes sense to run on such a pulse for a long time only for professional athletes.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, do the correct strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
